A fearless, intense and aggressive cyclist, Mark is one of the most well-rounded riders in the world today. He excels at downhill, cross-country and 24-hour marathon events; setting records and wearing out competitors. His results have been awesome, with over 19 first place finishes in the past three years. Aside from being a champion on the bike, Mark is also a dedicated instructor, helping cyclists ride better, safer and faster. But what Mark really lives for is to spend countless hours just riding his bike.

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WAKE UP

-    Drink 32 oz. of water with 2 scoops of EAS Whey Protein™

BREAKFAST

-    3 eggs scrambled
-    3 pieces of whole grain bread w/ natural peanut butter and jelly
-    Cup of black coffee

PRE-WORKOUT

-    32 oz. of water with 1 scoop of Pro Science Armor (Muscle Armor™)

WORKOUT

-    3–5 hour bike ride (including time on pump track)
    *    Keep a Myoplex Lite Bar handy during rides to refuel on go
-    30 minutes of core stability training
-    Slack rope exercise
-    Power planks
-    Bike squats / lunges
-    Plyometric push-ups / pull-ups / dips           
            

POST-WORKOUT:

Myoplex Shake made with:
-    Original powder (Chocolate)
-    20 oz. liquid combination of milk / water
-    One banana
-    One scoop of natural peanut butter

LUNCH / AFTERNOON SNACK DEPENDING ON TIME OF DAY

-    Deli sandwich
-    1 piece of fruit
-    Water (lots of it)
-    Pro Science Armor (Muscle Armor™)

DINNER

-    10 oz. chicken or steak
-    1 cup steamed veggies
-    ½ cup brown rice

BEFORE BED:

-    Either a ½ cup of cottage cheese or ice cream w/ ½ teaspoon of L-Glutamine